Braised Brisket & Roots

Braised brisket & roots: this protein-packed recipe is perfect for active adults who want to add more lean muscle to their bodies. It’s a healthy, delicious meal that can serve a whole family.

Makes 3 lean protein servings + 1 vegetable serving.

 

Ingredients

  • 2 pounds flat, first-cut brisket, trimmed (no visible fat)
  • 3 medium onions, sliced
  • 6 allspice berries, or pinch of ground allspice
  • 2 tsp chopped fresh thyme, or ¾ tsp dried
  • 1 tsp sweet paprika
  • ½ tsp salt
  • ½ tsp freshly ground pepper
  • 2 bay leaves
  • 1 cup extra dry vermouth, or extra dry white wine
  • 3 cups reduced-sodium beef broth
  • 4 medium carrots, peeled
  • 3 medium parsnips, peeled and cored
  • 1 medium rutabaga, (about ¾ pound), peeled
  • 1 tsp Dijon mustard
  • 2 tsp arrowroot, or 1 Tbsp cornstarch
  • 1-2 Tbsp water

 

Directions

  1. Preheat oven to 325°F. Heat non-stick spray in a Dutch oven over medium-high heat. Add brisket and cook until browned, 3 to 5 minutes per side. Transfer to a large plate and set aside.
  2. Add onions to the pot; cook, stirring frequently, until softened, about 2 minutes. Stir in allspice, thyme, paprika, salt, pepper and bay leaves, then pour in vermouth (or wine). Bring to a boil. Cook for 3 minutes.
  3. Stir in broth and return the brisket to the pot along with any accumulated juices. Bring to a simmer. Cover, place in the oven and bake for 1½ hours. Meanwhile, cut carrots, parsnips and rutabaga into 2-by- ½-inch sticks.
  4. Transfer brisket to a plate. Using a slotted spoon, remove and discard bay leaves and allspice berries (if using). Stir mustard into the sauce. Add the carrots, parsnips and rutabaga. Return the brisket to the pot; cover and bake for 1 hour more.
  5. Test vegetables and brisket for tenderness by piercing with the tip of a sharp knife. As they get done, transfer to a cutting board or platter, cover with foil and set aside. If necessary, continue to cook, testing for doneness every 20 minutes. Total cooking time for the brisket may range from 2½ to 5 hours, depending on the piece of meat.
  6. Skim fat from the sauce. Place the pot over high heat and bring to a boil. Cook for 5 minutes, stirring occasionally, to reduce and intensify flavors. Dissolve arrowroot in 1 tablespoon water (or cornstarch in 2 tablespoons water); add to the simmering sauce and cook, stirring constantly, just until thickened, about 10 seconds.
  7. Slice the brisket thinly against the grain and arrange slices on a serving platter. Using a slotted spoon, mound the vegetables around the brisket. Spoon half the sauce over the meat and vegetables; pass remaining sauce separately.

 

Makes 8 servings (3 oz meat, 1 cup vegetables, ¼ cup sauce)

 

Nutrition Facts (per serving):

  • Calories: 258
  • Carbs: 19g
  • Fat: 5g
  • Protein: 27g
  • Sodium: 316mg
  • Sugar: 7g

 

Adapted from eatingwell.com .

For more healthy food ideas, check out our healthy recipes.